Place one hand on your belly and one on your heart, then breathe in through your nose and deeply into your belly for five full seconds. Then exhale through your mouth for another five full seconds. Try ten breaths this way.
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Kit laughlins daily five stretches or stretching on a foam roller or with a lacrosse or tennis ball for trigger point release
Nobody is going to think less of you. Admitting when your plate is full is a sign of emotional maturity. When adding extra work - ask what will be delayed or sacrificed to make room for it.
Break your day into small chunks. 3 tea breaks, 2 meal breaks and a wellness walk. Make a list of things you need to get done and what are the truly cursed jobs - do just one of these a day.
5-4-3-2-1 technique - five things you can see, four things you can touch, three things you can hear, two things you can smell, one thing you can taste.
Acknowledge the pressure you are feeling while maintaining a cool, calm, clear headed playing style. To get out of a red headed mindset and into a blue headed mindset, take deep deliberate breaths, then anchor yourself with a physical reminder to come back to the present moment I.e. tapping on w...
Checking emails less regularly is scientifically shown to reduce your stress. Turn off automated notifications and choose your own timetable for actively checking messages. Maybe that's once per hour. Maybe that's as little as twice a day.
Pick one or two you can commit to solving by end of the day.
If you've jotted down some things that can't easily be solved, designate some 'worry time' for the day. This is a cognitive behavioural therapy technique that gives you a specific time and place to worry to stop them interrupti...
It's okay to feel stress at work. We all do! Sometimes it can even be motivating. But there's a big difference between the occasional spike and an endless high velocity nightmare.
Stress releases a hormone called cortisol. High levels for long periods of time can physically shrink and lose ...
Experience designer and design teacher interested in well-being, accessibility and great design practices. Specialising in service design, product design and user research.
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The “4-7-8 breath” technique is touted as a calming practice and tool to combat anger.
Exhale completely through your mouth, then inhale through your nose for a count of four. Hold your breath for seven seconds, then exhale through your mouth for a count of eight. It’s not possible t...
When you breathe through your nose, you absorb more nitric oxide, which is one reason you can absorb 18 percent more oxygen than by mouth breathing.
“5.5-second inhales followed by 5.5-second exhales, which works out almost exactly to 5.5 breaths a minute. The results were profound, even wh...
One quick meditation practice is to follow the outline of a star in your mind while you deep breathe.
For every point on the star, alternate your breaths, i.e., start at the top and take a deep breath, pushing your belly all the way out. For the next point, exhale deeply t...
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